30/5/2014 Workout B Week 5



As usual always completed workout B with satisfaction. most probably because it is still not as heavy as Workout A, and the form is still good on deads and OHP.
End of week 5

nah, its because the weight is light ass
thanks bro

2/6/2014 Workout A Week 6


What a busy week
All videos shown would be the final set of each exercise. Please critique, thanks

28/5/2014 Workout B Week 5



overall good. feel good. after finished the session i just want to lay on the bed

This post has been edited by NGV22: Jun 5 2014, 10:09 PM

4/6/2014 Workout B Week 6



Overall good, but the fail... damn

6/6/2014 Workout A Week 6



nice workout. squat and bench seems easier compared to monday's workout
end week 6. anticipating the weight increases next week

This post has been edited by NGV22: Jun 7 2014, 01:10 PM

Thought this is a good idea to summarize my first month. for future personal use. Annalysing done. will do this after every 4 weeks

week 1 (30/4/2014) Wednesday-week 4(25/5/2014) Sunday
current: week 7
bodyweight: 79kg (174lbs) --> 80kg (176lbs) Gain of 1kg (2.2lbs ) [weighing balance is in unit kg]
caloric intake: 3235 kcal ( which is around 15% surplus of TDEE = 2823KCAL)
sleep: weekdays ~6 hours, weekends ~8 hours

Lifts

deads: 95lbs --> 125lbs
squat: 115lbs --> 145lbs
bench:135lbs --> 150lbs
ohp: 70lbs --> 85lbs


No fails for big lifts
Failed in curls





nah im good. use my 'intenal belt' better. wait till i squat 4 plates then i could consider getting a belt hah.
yes i do sweat alot, i think i should just wear a shirt on the day im doing a squat, although penang is fuarkin hot these few months, it will be uncomfortable

Gym Rakyat Batu Uban


lol, this oni beginner gains...not pro pun...

had planned the progression for curls would be increase 1 rep every week, and increase 5lbs every month

sometimes too litle people sometimes a bit crowded. but my only concern when its crowded is the only power rack and two flat bench stations in the gym. dumbells and barbells are plenty


firstly, congrats on picking a beginner routine. many people straight go to split when they started lifting, including me. regretted. now we move on to your question

allpro
-for people who cutting because
-slower progression hence less aggressive
-for people who doesnt give a fcuk about quick strength gains
-higher rep range for the big lifts

fierce 5
-for people who bulking because
-fast progression hence very aggressive
-5lbs upper body lift and 10lbs lower body lift/week
-lower rep range for big lifts

my experience with allpro :
-heavy day kick ma balls and light day is like a breeze. i rather have same intensity days throughout the week
-its like a cardio session. i cant even breath properly. 5 huge compound exercise on a day? no thnx jeff. however hundreds of people had gained alot from this routine as you can see from the massive 4 threads just dedicated to this

11/6/2014 Workout A Week 7



very very heavy workout
progression for pushdown would be increase 1 rep/week, 10lbs/month

13/6/2014 workout B Week 7



-after finish workout i practice some hang cleans in order to clean my bar effectively during ohp. man that was hard. even with 10lbs per side it drained me out
-only dissatisfied with ohp form though. otherwise good workout
-end week 7

16/6/2014 Workout Week 8

nothing went well today. really really sucked



-my 1st experience getting stucked under the bar. i saw the gym staff, he helped me. he dont even fcuken lift, and he told me not to mess with heavy weights. he cant even fcuken pick up the 165lbs bar using two hands, i had to push at that failed position to help him. i could have fcuk my shoulders. then, he told other BROS about the incident, some of them LOL at me while i prepare for my pendlay row. they must be saying "duh, that guy dont look like even lift, but wanna be like meathead pushing heavy weights"

-i learnt a lesson here. at the 4th rep im exhausted like fcuk, but i decided to push anyway because i was successful pushing through last week. maybe i should ask a spotter for the final set, but i dint regret not doing so.

-in the future, decided to use the power rack to bench press right after i finish my squat. i dont give a fcuk. nobody use the power rack after i finished my squat anyway.

-very bad day. mood went so down during pendlay rows. i even sat down in the changing room for 10minutes after finished my workout wondering whats wrong with me today

-glutes and chest are suprisingly sore now

This post has been edited by NGV22: Jun 17 2014, 10:29 PM

thanks for your input.

i am supposed to hit 165lbs 3x5 this week, so no, i should be able to push through according to the progression scheme. i am not simply messing with heavy weights, i am simply using the weights that i should use. that is why what the staff said angered me

keep 1-2 reps away from failure would not be an option. i am using a one of the many beginner programs just like starting strength or stronglifts. if i were to do this, confirm i will fail each session and hence, the red fonts.

i had said before its hard to find a spotter who knows what he is doing. i would rather use a power rack if its empty. no, dont even mention machines/smith machines man

-i think i sprained my neck or something during ohp, luckily its not a tear
-theres mini power rack in a smaller gym next to this main gym, and i found out that it has outer pins( for ohp). HOWEVER, the smaller gym has light ass plates only. and guess what, the staff said i cant move weight plates from main gym to the smaller one. i can only see 4x25lbs plates, 10lbs plates and smaller etc. ill see if there is less people in the smaller gym ill ohp there in the future. but once im over 145lbs on ohp, that gym will be useless already

This post has been edited by NGV22: Jun 19 2014, 09:49 PM

damn, how is trapping under the bar snap up ur back? sorry to hear that man.


yep i know about roll of shame. have to practice doing it though. thanks for your suggestions

20/6/2014 Workout A Week 8



-im confident in bench last rep because im benching in the power rack. although i kinda fuked up my warmsets by adjusting the power rack here and there so that i am comfortable benching first time there, i made it!
-squat's last rep looked horrible. the weight is so heavy that i could even felt it in my spine
-good ending for week 8

edit: daminit i just realised i took too long between reps, i was panting hardly, it was 5 seconds between 3rd and 4th rep. dammnit

This post has been edited by NGV22: Jun 21 2014, 06:11 PM

few days ago one of my friend who lifts said he would start Stronglifts. im sooo excited for him, as he always do bro splits. i had talked with him about doing a real program before this, but as you know, its hard to change the bro-mindset from your friends. I suggested fierce 5 to him, but it seems that he already confirmed of doing Stronglifts, so i dont wanna force him anymore. this coming week he will play around with 5RM, and then the other week he will start the program. he deadlifts 250 for reps, squat and bench quite similar to mine. I even asked him to create a log in bb.com so that he can learn much more from this forum.

i hope more of my friends who are gym goers try to get away from their brograms which mostly consist with brosplits. this friend of mine is the first to do so though.

in another matter, i planned to purchase Chuck Taylors to wear in the gym. im tired of barefooting while squattng, deadlifting, ohp-ing and rowing. it is unpleasant to barefoot here even with socks on as the gym is not clean unlike other huge fitness centres. grey colored socks would turn into black colored socks. I found out that many powerlifters recommend chuck taylors. it wil be a good investment. ill probably visit the store in this coming few weeks.

This post has been edited by NGV22: Jun 22 2014, 12:41 AM

wah cn tahan 10 yrs, not bad..

so lifting weights mst be hard for u since you gt low back injury

current: entering week 9

week 1 (30/4/2014)-week 4(25/5/2014)
bodyweight: 79kg (174lbs) --> 80kg (176lbs) Gain of 1kg (2.2lbs ) [weighing balance is in unit kg]
caloric intake: 3235 kcal ( which is around 15% surplus of TDEE = 2823KCAL)
sleep: weekdays ~6 hours, weekends ~8 hours

Big Lifts
deads: 95lbs --> 125lbs
squat: 115lbs --> 145lbs
bench:135lbs --> 145lbs
ohp: 70lbs --> 85lbs

Small lifts
curls
-----------------------------------
week 5 (26/5/2014) - week 8(22/6/2014)
bodyweight: 80kg(176lbs) --> 81kg (178lbs) another gain of 1 kg (~2.2lbs)
caloric intake: 3235 kcal - 3405 kcal (15-20% surplus of TDEE = 2823KCAL)
sleep: slightly worse than week 1 - 4

Big lifts
deads: 125lbs -->165lbs
squat: 145lbs -->185lbs
bench: 145lbs -->165lbs
ohp: 85lbs --> 100lbs

small lifts
pendlay row
pulldown
-------------------------------------
legend
green= successfuly followed progression scheme
blue= wrong weight used/missed workout
red= deloaded at least once, a deload is done if an exercise failed 2x consecutively, or form is too phucked up

This post has been edited by NGV22: Jun 23 2014, 12:37 AM

damn u can try front squat for ur main leg exercise...back squat do put stress on low back..